: granola or cereal oat bar; rice pudding; yoghurt with a handful of dried fruit; 1-2 slices of malt loaf; half a lean meat/low fat sandwich; rice cakes with banana and a drizzle of honey on top; breadsticks; a crumpet or if you really like your biscuits

UAN: Article type:++add book link at top++ --This is adapted from the book, Eat Smart, Play Hard, by RW USA Nutrition Editor Liz Applegate. You can find ginseng everywhere: in sports drinks, iced tea, herbal supplements, and energy gels. Used

➽ Gnocchi with tomato sauce or a little pesto➽ Salmon with rice or potatoes and some vegetablesHenrietta BaileyHenrietta Bailey is a nutritionist who works as part of the Pure Sports Medicine team (puresportsmed.com). She specialises in sports nutrition

in the evening, try a stir-fry, omelette or frittata (including a variety of seasonal vegetables).  Henrietta BaileyHenrietta Bailey  is a nutritionist who works as part of the Pure Sports Medicine team (puresportsmed.com). She specialises in sports nutrition

."Milk is good for you, but there's a time and place for it," explains Robert Kunz, of endurance-specific sports nutrition company First Endurance. Here, we explain where and when dairy does your body good.Myth 1: Dairy helps you lose weightThe truth A clinical

beverage (such as a sports drink) could help you recover faster. Another study, published in the journal Nutrition, found that a total of 10 milligrams of the supplement taken after exhaustive exercise such as a marathon could cut the risk of catching a

Regardless of whether it's a gel, a drink, a bar or even just sweets that you're knocking back on the move, you're doing it for one very visceral reason - the wall. The wall is what marathon runners hit in the second half of the race, usually somewhere between 18 miles

Nutrition, like running, is pretty basic at its core: eat more fruit and vegetables; eat fewer chips and cheeseburgers. But you have so many options these days that they can confuse you. Here are four simple tips that will make eating easier

out at around 1,500kcal from carbohydrate per day for most women and 1,800kcal for men. However, during the carb-loading period aim to up your carbohydrate intake to 8-10g per kilogram of body weight (Anita Bean, The Complete Guide to Sports Nutrition

needed: 10 to 12 servings a day of water or other fluids such as fruit juice or sports drink.VegetablesExercise makes you breathe hard; the harder you breathe, the more oxygen your lungs suck in. And while you need oxygen to sustain life, this gas tends